As a new year begins, many of us feel a surge of motivation. We set goals, create plans, and promise ourselves that this will be the year we finally follow through. Yet, by February, motivation often fades. Why does this happen—and more importantly, how can we sustain motivation long term?
The answer lies in understanding the difference between intrinsic and extrinsic motivation, and how our brains are wired to pursue goals.
The Brain Behind Motivation
From a neuropsychological perspective, motivation is shaped largely by two key brain regions: the amygdala and the prefrontal cortex (PFC).
The amygdala is our emotional center. It plays a critical role in fear, urgency, and emotional drive—sometimes pushing us into action. However, motivation fueled by anxiety follows a bell curve: a little anxiety can energize us, but too much can leave us feeling overwhelmed or “paralyzed,” unable to act.
That’s where the prefrontal cortex comes in. The PFC helps us plan, organize, and break goals into manageable steps. It allows us to think ahead, use executive functioning, and create realistic strategies for success. Sustainable motivation happens when emotion and logic work together—not when one overwhelms the other.
Dopamine: The Motivation Messenger
Another major player in motivation is dopamine, a neurotransmitter deeply involved in learning, reward, and effort. Dopamine doesn’t just signal pleasure—it signals wanting and seeking. It pushes us toward action.
Dopamine is released not only when we experience something rewarding, but also when we anticipate a reward. For example, eating a delicious chocolate bar may cause a dopamine surge—but so can seeing an advertisement for it. The brain becomes focused on replicating that rewarding experience.
This system can be easily hijacked. Social media platforms are intentionally designed around variable rewards—similar to slot machines—encouraging endless scrolling and short-term dopamine hits. While effective in capturing attention, this pattern can weaken our ability to stay motivated for deeper, long-term goals.
Intrinsic vs. Extrinsic Motivation
This brings us to the heart of the issue.
Intrinsic motivation is when we engage in an activity because it is inherently meaningful, interesting, or fulfilling. There’s no external reward required—it aligns with who we are and what we value.
Extrinsic motivation, on the other hand, relies on external rewards or pressure—praise, money, deadlines, or approval. While extrinsic motivation can be useful for starting a behavior, research shows that overreliance on it can actually undermine intrinsic motivation. When the reward disappears, so does the drive.
The most sustainable motivation comes from within.
How to Build Motivation That Lasts
Intrinsic motivation grows when our goals feel purposeful and aligned with our values. To stay motivated beyond January, consider the following strategies:
- Set process goals, not just outcome goals. Outcome goals can inspire action initially, but process goals—daily habits and behaviors—are what keep momentum going.
- Keep goals small and achievable. Progress builds motivation, not perfection.
- Tie goals to your values. Ask yourself: Why does this matter to me? How does this align with the person I want to be?
- Use the 2-minute (or 5-minute) rule. If a task takes less than a few minutes, do it immediately. Action often precedes motivation.
- Think ahead. How will you feel after completing the task versus avoiding it?
- Try back-casting. Start with the future version of yourself who has already achieved the goal, then work backward to identify the steps that got you there.
- Get moving. Regular physical activity increases baseline (“tonic”) dopamine levels, making motivation feel less effortful and helping you tackle tasks that have been lingering on your to-do list.
Final Thoughts
Motivation isn’t about pushing harder or waiting for the perfect moment—it’s about understanding how your brain works and creating conditions that support meaningful action. When goals are aligned with your values and fueled by intrinsic motivation, they become easier to sustain—not just in the new year, but throughout your life.
This year, aim for motivation that lasts. Not driven by pressure or rewards—but by purpose.